WODs 7.24.17 - 7.28.17

This week we are launching a new workout recording app called FitChalk.  You should have received and email with an invite to set your account up. If not please let us know and we will get you set up. We are excited to have this new technology in addition to our white board. 

The next intro course is scheduled to start on 8.8.17. We also have the another set up to start on 9.12.17.  Please share with anyone that may be interested in trying crossfit. 

Monday

1. Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row

…Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

4.  Gymnastics Conditioning (extra work)
Ring Muscle-ups:
3×70% unbroken
rest :70 seconds between sets

Tuesday

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (145/105)
Minutes 6-10: 5 Clean and Jerks (165/115)

2. Conditioning
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike or row Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike or row Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike or row Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Wednesday

1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/1)5

2. Front Squat
(70%/5)3

3. Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

Thursday

1. Midline (Anterior)
8 x :20 on / :15 off
GHD Sit-up Hold or Hollow Hold

2. Midline (Posterior)
4 x 200m Bag/Ball Walk (100/50)
rest 1 minute between sets

3. Conditioning
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Friday

1. Barbell Conditioning

EMOMx7
3 Power Cleans  + 3 Push Jerks (185/115)

2. Conditioning
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…